Free challenge for women 25+

Start kettlebells safely with one bell in 5 days

A free 5-day email challenge for women 25+ who want to train with a kettlebell but aren't sure where to start. Pick the right weight, learn the hip hinge, the deadlift and the two-hand swing, add three more key moves and finish with your first 20-minute session and a simple weekly plan. One kettlebell, no supplements, no toning promises.

5 days
One kettlebell
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Your 5-day plan

5-Day Kettlebell Starter for Women

One short email a day, one step at a time.

1Choose your bell + hinge check10 min
2Setup, grip + the deadlift15 min
3The two-hand swing15 min
43 more moves + your first session25 min
5Your weekly plan + progression5 min

About an hour of reading and practice across the week, and you finish with the right bell, a hinge you can trust, a safe swing, six key moves, a 20-minute session and a 6-week plan.

The 5 days

5 days to a kettlebell routine you trust

The order I use with clients: choose the right bell, own the hinge, learn the swing, round out the moves, then build a plan you can keep.

Choose your bell + hinge check

What weight to start with (and why too light holds you back), a quick safety check and the broomstick hip-hinge test.

◷ 10 min

Setup, grip + the deadlift

Where the bell goes, how to grip and brace, and the kettlebell deadlift step by step with common fixes.

◷ 15 min

The two-hand swing

Hinge, not squat. Hips drive, arms float. The swing step by step, plus a deadlift fallback for any day it feels off.

◷ 15 min

3 more moves + your first session

Goblet squat, one-arm row and a halo or suitcase carry, then a complete 20-minute session.

◷ 25 min

Your weekly plan + progression

2 to 3 sessions a week, how to build over 4 to 6 weeks and when to move up a bell size.

◷ 5 min

By day 5 you have

The right starting weight for you
A hip hinge you can check yourself
A safe two-hand swing (and a fallback)
A 20-minute session and a 6-week plan

Is this kettlebell challenge for you?

Made for women 25+ who are new to kettlebells, coming back after a break or own a bell that has been gathering dust. It is everyday fitness coaching, not treatment for any medical condition. If you have a recent back, shoulder or wrist injury or surgery, osteoporosis, a joint replacement, a hernia, high blood pressure or a heart condition, or are pregnant or postpartum, get your care team's OK first.

Right now

Kettlebells feel confusing

You are not sure what weight to buy
Swings look like they could hurt your back
Workout videos move too fast to follow
The bell sits in a corner, unused

After 5 days

You train with confidence

You know your starting weight and when to go up
You hinge from the hips, not your low back
You can swing, squat, row and carry
You have a plan for 2 to 3 sessions a week

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness. A single kettlebell is one of the best home tools I know, but technique matters. I have watched plenty of people squat their swings and feel it in their lower back.

These five days teach the hinge first, so the swing feels strong and safe.

No toning, burn or melt-fat promises
No supplements, just one kettlebell
Clear notes on when to stop and get checked

Free 5-day challenge

Start strong with one bell

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education and coaching, not medical advice, and it does not diagnose, treat or cure any condition. Stop and get checked if you feel sharp or shooting back pain, numbness or tingling down a leg, chest pain or dizziness.

If you have a recent back, shoulder or wrist injury or surgery, osteoporosis, a joint replacement, a hernia, high blood pressure or a heart condition, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never change medications to fit a workout. Individual needs vary.